o, you’ve bit the bullet and signed up to a gym because you know you need to start focusing on your fitness and strength. But actually getting in there and knowing what to do without looking like a deer in headlights is another story! If this sounds like you, follow my 4 steps to ensure success in the gym.
This is something I couldn’t recommend strongly enough (and I’m not just preaching this because I’m a trainer myself!). Regardless of your goals, everyone joins a gym for the exact same reason, to achieve results. And it makes sense that we all want to achieve these results in the most efficient manner. But it’s hard to understand progression efficiencies if you’ve never (or have hardly ever) trained in a gym before.
A trainer can develop a personalised fitness program designed specifically to achieve your goals, as well as educate you on how to move well, lift safely and the importance of progression and overload over time to ensure those results keep coming! Whether short term or long term, a coach or personal trainer is a quality investment for yourself.
However, do your research before choosing a trainer. Unfortunately, there a lot of poorly educated trainers out there. Be sure to choose a trainer who invests in their own education to better serve their clients (ie YOU). Quality matters!
There’s a lot of components to building strength and fitness that can get very overwhelming when you’re first starting out. So minimise the noise by focusing on 3 core ingredients: form, failure and overload. These 3 components are essential for achieving any goal in the gym.
Correct form (or technique) ensures you’ll be maximising the efficiency of any given exercise, whilst reducing risk of injury. Performing each exercise to failure (or more specifically “mechanical breakdown”) does not necessarily mean to do so many reps that you physically can’t complete anything more, rather identifying and stopping when correct technique begins to break down, focusing on quality repetitions. The objective being to promote the greatest possible adaptation (strength/growth/endurance) without wasting effort on inefficiently & poorly performed repetitions. Whilst progressive overload requires you to continually increase the parameters of different training stimuli, whether that be reps, sets or load. This is a critical component in order to see improvements in muscle size, strength and endurance.
Undoubtedly, the hardest part of joining a gym is typically something you don’t think about: creating the new habit to get your arse to the gym in the first place! But how do you do this?
Minimise the potential for excuses by training with a friend (or seeking a personal trainer). Sharing the experience will help you feel much more comfortable in an unfamiliar setting and the added comfort will allow you to confidently return to the gym on subsequent days. Also, create a training plan so you have a game plan going into every session. Habits are created out of routine and it’s very hard to instil a new habit without applying a new routine to follow. Whether it’s going every morning before dropping the kids at school, during your lunch break at work or later in the evening when you’ve finally found some ‘ME’ time. Consistency is key - no excuses!
I know it’s very cliché, but understand that “Rome wasn’t built in a day.” Results take time, consistency, quality movement and a progressive approach to programming variables (load, sets, reps etc.). You cannot expect to achieve & maintain quality results without having the patience to trust in the process. Unfortunately, this is where many people throw in the towel because they find they aren’t seeing results immediately. Give your body a genuine chance to achieve what you set out to do. If you’re hitting your daily training targets paired with solid nutrition, your body won’t let you down!
The “Squat” is a cornerstone movement that everyone looking to make gains should be implementing somewhere in their training regime. So here are my 5 squat progressions to introduce into your training gradually, focused on quality technique and therefore stimulating the most efficient results for your strength goals.Read More
There are a lot of great mobility exercises and stretches out there, just like there are plenty of great loaded exercises you can perform in the gym. But which ones are the best for improving your overall mobility? And which ones are right for you?Read More
Only 8% of those who set resolutions are actually likely to achieve them. So, instead of disappointing yourself with unrealistic goals, sit down for 5 minutes today and use my 5 steps to create achievable goals for a successful 2019.Read More